Through gravity training, muscles can be strengthened, and the brain can also be strengthened through certain behaviors. Brain health helps to stay sensitive, alert and focused as you age, avoid deficits, prevent or reduce dementia, or develop Alzheimer's disease.

6 Things to Do for Brain Health every day

Mark Hyman, a famous doctor, has published his new book "Young Forever: The Secrets to Living Your Longest, Healthiest Life), recently posted on Instagram to share 6 things he does for brain health every day:

1. Eating healthy fats every day can strengthen the brain. The Wexner Medical Center of Ohio State University pointed out that healthy fats contain omega-3 fatty acids and are an important organization of the brain and help enhance memory and learning abilities. In his post, Heyman said that his brain has always worked, but taking healthy fats has made him think more clear. Avocado, olive, olive oil, fruits and seeds are his fat sources.

2. Taking enough protein A study in 2022 shows that eating protein-rich diets is related to reducing the decline of cognitive ability in later years. Protein can help improve communication between brain neurons. The protein demand of adults is generally calculated by 0.8 grams per kilogram (or pounds multiplied by 0.36). For people over 40, when muscles begin to atrophy, experts recommend that protein intake be increased to 1 to 1.2 grams per kilogram. Heyman, who is over 60, aims to eat 30 grams of protein per meal to increase muscle. Heyman said, first include high protein shakes, fermented soy sauce and fish into your breakfast.

3. Choose plant-based foods of various colors. Heyman said that the five colors of plant-based foods should occupy most of the meal plate. Various plant-based foods can provide many nutrients for the brain and the body. The variety also strengthens the microbiome of the brain, helping to reduce inflammation. Among them, foods such as beans and glutinous fruits have antioxidant properties and can help the brain concentrate. Heyman said that these five colors of superfoods contain phytonutrients that promote brain-enhancing.

4. Avoid sugar and processed foods Processed foods contain artificial spices and sweeteners, which can cause brain fog and damage memory. Although these foods can provide energy quickly, they can also increase blood sugar, which will easily cause fatigue in the short term. Heyman advises to avoid high-fructose corn sugar, trans fats and food additives every day.

5. Do you still remember the excitement after running every day when exercising? Going out of the house and sports have a positive impact on the brain. Fitness, riding, or even short walks outside can improve brain function and help reduce anxiety and depression. Even if you only exercise once a month, it will also be helpful for older people to improve their awareness of function. Heyman said that growing athletic habits can make people more energetic at work and keep a calm mood.

6. Stay relaxed and peaceful. Finally, Heyman suggested that his brain calm down and slow down. When you are struggling with a series of work every day, this is very important to avoid brain exhaustion and exhaustion. Heyman suggests that learning how to relax vigorously, and that in order to make the strong power of the mind work on the body, something must be done, such as yoga, meditation, deep breathing or tooth fist.

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